Healthy Living Fall/Winter 2014

for military & their familiesfor military & their families

FA L L & W I N T E R 2 0 1 4

7MYTHSHEALTH

That Might Surprise You

Hampton Roads

FALL & WINTER

ACTIVITIES

FALL FITNESS

TIPS

HEALTHY LIVING | FALL & WINTER 20142

MILITARYNEWSPAPERSOF VIRGINIA

to living a healthy lifestyle for service members,veterans & their families.

FALL & WINTER 2014

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3HEALTHY LIVING | FALL & WINTER 2014

The chill in the air can put a damper on your outdoor workout routine, but it doesn’thave to stop you in your tracks. There are simple ways to keep your fitness goingstrong through the fall and approaching winter months. TOPS Club, Inc.® (Take OffPounds Sensibly®), the nonprofit weight-loss support organization, offers the follow-ing tips for how to have a safe and effective cool weather workout routine.

Wear layers that can be removed and put back on as needed.Start with a thin layer of synthetic material such as polypropylene, which “wicks” sweat awayfrom the body. For a middle layer, add fleece for insulation. Top with a waterproof, breathablelayer. A good rule of thumb is to dress for a day 20 degrees warmer; this allows for the bodyheat generated by exercising. Wind makes a cold day feel colder, so knowing the wind chillfactor can help exercisers plan what to wear on breezy days.

Trail-running shoes with deeper treads will provide bettertraction and help prevent slipping on wet or icy roads and sidewalks, no matter the activity.Some styles are even water-resistant and have removable spikes on the outsole. Investingin a set of winter cleats, which slip on over your running sneakers, will also be effective. Ifyou’re exercising while it’s dark out, wear reflective clothing, too.

Cold temperatures make your body less flexible and more prone to injuries,so warm up – and cool down – indoors. Warm muscles burn fat more readily than coldmuscles, resulting in muscle elasticity that helps prevent injuries. A warm-up also helpsimprove the function of the nervous system and the heart. Consider walking quickly aroundthe room, doing jumping jacks, or jumping rope.

Whether you’re running, cross-countryskiing, hiking, or snowshoeing, stick to safer routes with less risk for falls and slips. Morefalls occur on downhill slopes because it’s difficult to stop if you hit an icy patch. Stay closeto shelter, and don’t go out alone. Having an exercise buddy is always a good idea forsafety – and encouragement. It’s a lot easier to work out in the chilly air when you have acommitted friend waiting.

With cooltemperatures and dreary weather, it’s hard not to run straight to the sofa in your most com-fortable clothes following a long day. Don’t settle in until you’ve completed your workout,though. Change from your work clothes directly into workout wear when you get home toboost your motivation and deter the temptation to curl up on the couch. Or, work on gettingto bed earlier so you can exercise first thing the next morning, before a busy day is morelikely to crowd out your fitness routine.


at Mariners’ Museum Park fea-tures 14 bridges. Its five miles stretches along theshoreline of Lake Maury, providing a scenic walkor run. The most famous stop on the trail, Lion’sBridge, has magnificent views of the James River.

You may want to bring abike to Newport News Park. This large munici-pal park is a biker’s dream with more thanfive miles of unpaved trails. Don’t want tobike? Enjoy the park’s more than 30 milesof trails for jogging, hiking, or walking.

Some of themost historical habitats in the country are lo-cated along the Dismal Swamp Canal Trail. The rec-reational area, located in Chesapeake, stretches overeight miles and borders the Dismal Swamp Canal.The historic path is linear and flat, therefore perfectfor all ages, whether you want to bike or walk it.

You can hike, bike, orwalk the 20 miles of trails at First Landing StatePark in Virginia Beach. Virginia’s most visited parkpossesses nine trails, including the popular BaldCypress Trail — a one mile path that crossesponds and dunes. Bike rentals are available at theBay Store for a journey on the Cape Henry Trail.

Freedom Park, YorktownIndian River Park, ChesapeakeOak Grove Lake Park, ChesapeakeNorthwest River Park, ChesapeakeUpper County Park, WilliamsburgWahrani Park, WilliamsburgYork River State Park, WilliamsburgKiptopeke State Park, Cape Charles

By Wanda Long, 757lifestyle.com

Compiled by Cathy Heimer

is a four-seasonmountain retreat on the easternslopes of the Blue RidgeMountains. To learn more, visitwww.wintergreenresort.com.

venues include Chilled Ponds,Hampton Roads IcePlex, Iceland of HamptonRoads, and MacArthur on Ice (seasonal).

Combine fun and exercise when you visit oneof the in Hampton

Roads: Rebounderz in Newport Newsand Cloud 9 in Chesapeake.


October 1 | NSA HR NMCP

October 9 - 11 | Yorktown event in West Virginia

October 11 | NSA HR Northwest

October 16 | NAS Oceana

October 17 | Cheatham Annex

October 31 | NAVSTA Norfolk

November 5 | Dam Neck

November 20 | NSA HR Norfolk

December 10 | JEB Little Creek

December 13 | JEB Fort Story

December 22 | NNSY, Scott Center Annex

Fall & Winter 2014 | www.discovermwr.com

615 N. Birdneck Road757.390.2835 « myridestudio.com

Test your cardiovascular limits in a fun, fast paced45-minute workout that can have you burning over 800 calories.

Spinning is a great workout that is easier on your jointsthan running or lifting heavy weights.

There’s no competition, no judgment, it is just you against the bike.

Jump on and join My Ridefor a variety of classes for

every fitness level.

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THE VALOR RUN will honor the160 military women who havebeen killed in Iraq and Afghanistan.Her goal is to raise $10,000 forthe Women in Military Service forAmerica Memorial and $25,000for Wounded Wear, two non-profitorganizations.

By Cathy Heimer

Photo by Kasey Lacore


Photo by Kasey Lacore

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Photo by MC2(AW) Alysia Hernandez


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4169 Virginia Beach Blvd.Va Beach, VA 23452757-486-2525

905 N. Battlefi eld Blvd.Chesapeake, VA 23320

757-548-3030

1055 Kempsville RdVa Beach, VA, 23464

757-474-1200

1368 N. Great Neck Rd.Va Beach, VA 23454757-496-8300

Pediatric DentistryMark S. Levin, DDS

John I. Barney, DDS

Michael F. Hasty, DDS, MS

Scott H. Rosenblum, DDS, MPH

OrthodonticsJohn I. Barney, DDS

We accept military dental insurance

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Because nutrition is viewed as a preventive medicine and the numbers of overweight activeduty members are increasing at a continuous rate, the Navy has developed various programsdesigned to promote healthier behavioral practices as well as increase the knowledge of all sail-ors regarding the importance of proper nutrition and the benefits of food. The one-day MissionNutrition Course is designed to accomplish two basic goals: (1) provide proper guidance on basicnutrition and (2) provide attendees with reliable sources of information to enable them to de-vise a nutrition plan. This course is open to all active duty, eligible family members, and retirees.

-Diseases Associated with Poor Nutrition-Basic Nutrition and Weight Control-Navy Operational Fitness & Fueling Series: Meal Builder-Emotional and Mindless Eating-Fad Diets, Hot Topics, Food Myths, & Reading Labels-Food Shopping, Meal Planning, & Eating Out-Introduction to Operation Supplement Safety-Tactical Performance Nutrition & Hydration

CLASSES AT NAVAL STATION NORFOLK:October 7 | December 3 | January 29 | March 5For other military installations, please contactyour installation's fitness centers.

RULES FOR ALL FOODSAvoid products with partially hydrogenated oils listed in the ingredients.Avoid products with trans fats listed on the nutrition label.Limit portions of high calorie, low nutrient snack foods and drink less than 150calories per day. (Ice-cream, cake, cookies, soda, fried foods, chips and dips)

PRODUCE SECTION (Fruits and Vegetables)There are no limits here! Eat them all and often!Consume dark green vegetables 3-5 times per week. (Broccoli, spinach, collards, okra)

GRAINS, STARCHES, AND SUGARSChoose pasta, bread, cereals, and flour with whole-wheat or whole grain, as the firstingredient listed, preferably with 100% whole wheat advertised on the package.These products should provide 2-4 grams of fiber for every 15 grams of carbohydrate.Limit sugar to less than 5 grams per serving.

PROTEINChoose vegetable sources of protein as often as possible. (Tofu, soy, beans, nuts, seeds)Select low-fat and lean looking cuts of meat. Leaner veal and beef cuts have "loin" or"round" in their names. Lean pork cuts have "loin" or "leg" in their names.Limit egg yolks to 2-3 per week.

FATEat small portions (1-3 ounces) of unsalted nuts and seeds daily.Choose oils, dressings, and sauces high in omega-3 fatty acids, mono-andpoly-unsaturated fat. (Salmon, ground flaxseed, olive, canola, soybean, peanut, andfish oil, avocado, and olives)Avoid saturated fat, trans fat, cholesterol, and partially hydrogenated oils.

MILK AND YOGURTChoose low saturated fat milk, cheese, and yogurt (Skim or 1% is ideal).Avoid high sugar, flavored milks and yogurts.Don’t drink milk? Try calcium fortified juices, soy milk, and high calcium vegetables.(Swiss chard, chicory, collard greens, arugula, kale, mustard greens, spinach)

The teenage years are a trying time for both parents and children. It is a time that is extremelyimportant for physical development. It’s also a time when peer pressures can influence food anddiet behaviors. Many teenagers deal with issues such as eating disorders, fad diets and consum-ing non-nutritious foods regularly, including fast food, soft drinks and convenience foods, such asdoughnuts and chips. In addition, many teenagers drink limited amounts of bone-strengtheningmilk. More specific to young women is the lack of iron-rich food consumption, which can lead toanemia. The teenage years are also a time when physical appearance and social acceptance cantrump health, leading to poor food choices, eating disorders to help control weight, and alcoholand drug use. Teenagers are also more susceptible to falling for erroneous advertising, leading toexperimentation with potentially dangerous supplementation for everything from muscle buildingto weight loss to acne remedies. On a side note, there is no known relationship between foodand acne.

• Have your teen keep a box of graham crackers or low-fat vanilla wafers in their lockerfor a handy sweet treat.

• Low-fat yogurt, string cheese or a carton of nonfat milk are quick protein sources to helpget them through a “sluggish” afternoon.

• Try the salad bar to get a variety of fruits and vegetables into their lunch.• No time for breakfast? Have your teen fill a baggie with cereal.• Carrot or celery sticks and dip are good for ready-to-go snacks.

Unfortunately, for health conscious parents, it is also a time when parents have limited controlover their teenager’s diet. Teenagers may leave early in the morning and not return until eveningor later, depending on their age and employment status. Don’t despair, with good planning youcan set your teenager up for nutritional success.

Here are some tips to help set up teens for a nutritious day. First, stock your refrigerator with low-fat milk, vegetable juice or 100% fruit juice instead of soda, sports drinks or sweetened drinks.Get into the habit of adding kidney beans or garbanzo beans to salads at lunch and dinner forprotein power without the saturated fat. Educate your teen about the benefits of the vitamins andminerals in fruit and vegetables and their ability to promote beautiful hair, nails, skin and eyes.If your teen is at school, practice or work for most of the day and evening, pack peanut butterand jelly on whole wheat bread, pretzels, nuts, seeds and low-fat popcorn for nutritious snacks.

Similar to all age groups, obesity is a concern with American teenagers, too. Obesity prevalencehas doubled in this age group during the past few decades, so it’s imperative to find a balance be-tween good nutrition, which provides all the necessary nutrients to help promote optimal growth,and not over-feeding your teen, which will add to the ever-growing teenage obesity epidemic.Although the teenage years can be frustrating for teenagers to gain their peer’s acceptance viatheir appearance, performance in sports and school and experimenting with risky behaviors, theycan be well on their way to a healthy body and mind with proper nutrition and diligent planning.

This time is just as difficult for parents, with constant power struggles and dealing with the ideathat their “baby” has grown up, but parents must persevere even more during this period bycommunicating with their child about peer pressures and the potential hazards that can coincidewith poor body image. As difficult as it may be at times, it is important for parents to recognizethe potentially harmful behaviors of their teenager and speak to their doctor about anything thatmay seem wrong.

GRAINS OUNCE 6-7 6-106-10VEGETABLES CUP 2.5-3 2.5-3.52.5-3.5FRUITS CUP 2 21.5MILK CUP 3 33

OILS TSP 6 6-86-8165 265-290 265-425265-425

MEAT &BEANS

DISCRETIONARY CALORIES

OUNCE 6-7 6-106-10

RECOMMENDEDSERVING SIZES AND SERVINGS EACH DAY FOR

TEENAGERS BASED ON MYPYRAMID

FOOD GROUP SERVE SIZE AGE 13 AGE 18AGE 16

ilder

s

Shop with the end in sight. Ahealthy plate should include ½vegetables, ¼ meat, ¼ wholegrain starches and fruit for dessert.TIPS FOR SINGLE SERVICE MEMBERS


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Keep this information in mind as you go about improving yourhealth, and most importantly, don’t give up.


APPROXIMATECALORIES BURNED /HR

By a 150-pound womanSLEEPING | 55/HR

EATING | 85/HR

KNITTING | 85/HR

SITTING | 85/HR

STANDING | 100/HR

DRIVING | 110/HROFFICE WORK | 140/HR

TENNIS | 350+/HRHOUSEWORK MODERATE | 55/HR

GOLF WITH CART | 180/HR

SWIMMING ACTIVE | 500+/HRDANCING BALLROOM | 260/HR

WALKING 3MPH | 280+/HR

TABLE TENNIS | 290+/HR

SKIPPING WITH ROPE | 700+/HRGARDENING HOEING, ETC. | 350+/HR

SKATING/BLADING | 420+/HR

WATER AEROBICS | 400+/HR

SEWING | 85/HRDANCING AEROBIC | 420+/HR

AEROBICS | 450+/HR

GOLF WALKING | 240/HRJOGGING 5MPH | 500+/HR

GARDENING DIGGING | 500+/HR

GARDENING PLANTING | 250/HR

BICYCLING | 450+/HRCROSS COUNTRY SKIING | 500+/HR

HIKING | 500+/HRSTEP AEROBICS | 550+/HR

ROWING | 550+/HR

POWER WALKING | 600+/HR

CYCLING STUDIO | 650/HR

SQUASH | 650+/HR

RUNNING | 700+/HR

About 600,000 people die from heart diseasein the United States each year, according to theCenters for Disease Control and Prevention, makingheart disease the leading cause of death for both menand women. However, despite the grim realities ofheart disease, the steps to achieve better hearthealth can be simple.

Numerous studies spanning a decade or more ofresearch support the claim that dietary fiber from wholegrains, as part of an overall healthy diet, helps reduce bloodcholesterol levels and may lower the risk of heart disease.

The risks that accompany uncontrolled high blood pres-sure are serious. Exercising and maintaining a healthy bodyweight, in addition to eating a low-sodium diet, can allcontribute to a healthier blood pressure.

Products are now available that provide a natural wayto help promote healthy blood flow by supporting normalplatelet function. A tomato-based concentrate made fromselect Mediterranean tomatoes called Fruitflow is a natural,healthy and safe ingredient that has been proven throughclinical research to keep platelets smooth, thereby promot-ing healthy blood flow. Try products with this ingredientlike Langers Tomato Juice Plus or L&A Tomato Juice withFruitflow as healthy daily beverage choices.

the bad diet.

• Not a Quick-Loss Fad diet • Nutritious meals-normal whole foods

• No Calorie Counting• No Measuring/Weighing foods

SouthamptonH E A L T H S E R V I C E S

Service & Sacrifi ce

Open to military service members and their families as a thank you for their service and sacrifi ce.

GARY S IN I S E FOUNDAT ION .ORGCFC # 27963

Healthy Living Fall/Winter 2014

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